When trying to lose weight or prevent weight gain, what you eat (and portion sizes) is just as important as the amount of exercise you make time for. That said, we reached out to registered dietitians, nutritionists and other health experts for tips on choosing the healthiest bread that won’t lead to weight gain (when eaten in moderation and combined with a balanced diet and regular exercise) . ). Read on for suggestions, insight, and all things whole grain and whole grain bread. from Trista Best, MPH, RD, LD, registered dietitian with Balance One Supplements, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
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Weight Loss Benefits of Whole Wheat/Whole Wheat Toast
Bread, Dear Notes, “is a food that should be eaten in moderation” because of its processed and refined nature. White bread, she explains, is “calorically dense and inflammatory.” Eating this type of bread regularly will “lead to weight gain,” she says, because most of these breads are “made from refined grains, sugar, and preservatives.” These, she points out, are inflammatory ingredients and are also quickly broken down to be stored as fat.
Richards agrees, saying that to avoid this, it’s important to choose “whole-wheat bread or other whole-wheat bread that hasn’t been refined.” Refined carbohydrates, says Best, have many negative side effects on our health, and belly fat is just one of them. “White and enriched breads, in particular, have undergone a refining process where the fiber and beneficial nutrients have been removed and may have been replaced with synthetic versions,” she adds. The “fiber content of whole grains and breads” made with them, Richards continues, will “help you reach your weight loss goals” as they contain the important nutrient that keeps you full and satiated, provides the necessary energy to exercise, and most importantly, make you less likely to eat more later on.
A rule of thumb Richards gives is to always “look at the ingredient list” on your favorite bread, as well as “avoid any bread that begins with the word ‘enriched’.” A diet high in fiber and protein in general, she adds, can help reduce and prevent belly fat while boosting your metabolism. “An increased metabolism will lead to weight loss, and a feeling of fullness will prevent you from overeating and indulging in high-calorie, sugary foods,” she says, emphasizing the importance of skipping white bread if your goal is to avoid weight gain. to avoid, and to choose a whole-grain or whole-grain option instead.